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Components
Metcon
Settings
Location
(All)
O’Hare CrossFit
Program
6 Week Program
CrossFit
Gymnastics 101
Individual Programming
Kids CrossFit
OCF Body
Open Gym
Private Coaching
Weightlifting 102
Date
WOD
Saturday December 14th, 2019 - O’Hare CrossFit
Class
(All)
CrossFit: 9:00 AM
CrossFit: 10:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Saturday December 14th, 2019
FBB
A: Metcon (No Measure)
Three Sets:
Double KB Front Rack Wall Sit Hold x 30s
Ring Row Hold x 15-20 seconds
Single Leg Rope Skip x 20-25/Leg
Conditioning
B: Metcon (AMRAP - Rounds and Reps)
Teams of two, alternate Complete Rounds, Complete as many rounds and reps as possible in 15 minutes:
5 Clean & Jerk
50ft Shuttle Run (25ft down & back)
5 Burpees over bar
**Clean & Jerks should be Unbroken, Dumbbells Work as well**
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 14, 2019
Male Athletes
Female Athletes
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